Climbing Intervals - Advanced

Average Weekly Training Hours 11:25
Training Load By Week
Average Weekly Training Hours 11:25
Training Load By Week

Climbing Intervals are the name of the game to improve your maximal sustained power output when the road turns up.

Whether its Strava PR’s or a race with some serious vertical gain, a climbing intervals training plan will put you on the start line well prepared. You’ll start with a 20min Field Test to set your Functional Threshold Power and Heart Rate in the included FasCat Zones Sheet, then use your training zones to ride just hard enough to get faster & stronger without burning out so you can go hard again the next day! That means lots of Tempo and Sweet Spot as well as Threshold intervals during the week and group rides or other harder efforts on the weekends. After some recovery, you’ll finish the plan with another Field Test to see how much your FTP has improved! Start this plan 6 weeks before your climbing goal event

Additionally, this training plan includes all the “marginal gains” details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning – all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home.

Questions about improving your climbing using our training plan? Email/call: help@fascatcoaching.com or 720.406.7444

For more FasCat training plans with a FREE TrainingPeaks Premium account, please visit https://fascatcoaching.com/training-plans/

Sample Day 1
1:00:00
47.7TSS
Threshold: Field Test Openers 2 x 3 minutes

Pre Test Openers. After a 10 - 15 minute warm up in low zone 2, Complete 2 x 3 minutes in Zone 4. Rest for 2 minutes between. Rest of ride easy Zone 2.

Sample Day 2
1:30:00
104.7TSS
Field Test: 20 minuter

20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones
-
For more info:
https://www.fascatcoaching.com/tips/a-20-minute-power-based-field-test/
-
http://velonews.competitor.com/2009/02/coaches-panel/coach-frank-overton-tells-what-to-do-with-your-new-power-meter_87556
-
Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season.
-
Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes! Ask me for wattage pacing guidelines.

Sample Day 3
1:30:00
104.5TSS
FRC/Supra Threshold: 3 x 10 min

3 x 10 minutes ON; 10 minutes OFF
-
Functional Reserve Capacity: working on increased the amount of time you can spend over your threshold

Sample Day 4
1:15:00
81.5TSS
Sweet Spot 3 x 12 minutes

3 x 12 minutes ON; 5 minutes recovery
-
Building a Hemi-Powered Aerobic Engine!
For More Information Visit:
https://www.fascatcoaching.com/tips/sweet-spot-training/

Sample Day 5
0:45:00
15.2TSS
Active Recovery or OFF

Zone 1: very easy riding. Very little pressure to pedals, small ring only. This is a pleasurable ride - skip if you are busy or it causes stress. - NO HARD efforts at all- - carbohydrate snack/nap or extra 30-60 minutes of sleep tonight Recovery Techniques Training Tip: https://fascatcoaching.com/tips/recovery-techniques/

Sample Day 6
3:30:00
178.6TSS
One All Climb Tester

Choose your favorite Climb, ride to it in Zone 2 [or as easy as possible] and go for your PR. Full Gas as hard as you can.
-
This is a ONE time maximal effort: aka need to go lay in a ditch afterwards :)

Sample Day 7
3:00:00
165TSS
Tempo 2 x 20 minutes

2 x 20 minutes ON (zone 3) 5 minutes OFF
-
Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"
For More Information Please Read:
https://fascatcoaching.com/tips/tempo-training/